Yancy Camp Workout 487

I have the epic opportunity to travel around the country as an Alpha Warrior Military Coach training our military fitness coaches at bases that have adopted the Alpha Warrior Battle Rig Functional Fitness Gym. *The full list includes will include all four branches and well over a hundred base locations. When our two days of training are complete, the military fitness coaches have the ability to coach group fitness classes using the Alpha Warrior Gym. Right now our big focus is on the Air Force. On Wednesday we were coaching day 2 of our Level 1 Certification at Niagara Falls Air Reserve Station and we laid out the normal routine to the 20+ coaches and they were to head out to the rig and prep the gym for the BOD (Battle Of the Day) Workout. It’s hard to do when you have an alpha type personality but we left the scene for appx 20min and let them work without any assistance. Our directions were to simply get the workout set up so we could then go through a refresher of day one with movement demos, workout lay out, etc. After appx 20min, one of the airmen comes running up to me and says, “we’re ready for you to start the timer and music coach!” Myself and the other two coaches looked at each other in amazement and did as they asked. We started the timer and they proceeded to knock out the workout with a very professional approach. They showed great energy, passion, and movement standards. It was obvious they had made a group choice to go above and beyond what was asked of them. It was a special moment for the three of us coaches. I have great respect for this group and I’d hire many of them on the spot. We have opportunities every day that
can open doors and grow our network. We have a choice to make when we step in to every opportunity. First you have to see it as an “opportunity”. Mon, Tues, & Wed aren’t days we should look at as “working for the weekend”. Monday is opportunity day folks! See the opportunities and embrace them with vigor. It’s a choice! Much love – Yancy

Phase 1:
Run x 3min at aerobic effort
Heavy carry x 2min at aerobic effort
Weighted squats x 1min
This completes 1 round.
Continue repeating for a total of 8 rounds.

Phase 2:
15% incline on the treadmill x 20min at aerobic effort.
*This can be completed outdoors on the trail, road, or track but if possible, for this portion I prefer the treadmill, or if outside, a trail that allows you to accomplish as much elevation gain as possible.

Phase 3:
Heavy farmer’s carry x 1min
Side to side squat jump w/row x 20 (sandbell, sandbag, or kettlebell – see video in library if needed – 10 each side)
Plank w/side to side hip roll x 40 (20 each side)
Pull-up x 2 to one arm hang until forced to drop
This completes 1 round.
Continue repeating for a total of 6 rounds – change the arm you hang from each round.